WOD Sat 1-19-13
January 18, 2013
WOD Tue 1-22-13
January 21, 2013

WOD Mon 1-21-13

IMG_5650

Bob giving us a demo of the overhead position… and a reminder that the weather will someday get warm again!

Warmup:  4 rounds- 10 squats, 5 pullups, 10 lunges, 5 wall walk-ups, 20 jumping jacks

Then spend ~5 minutes stretching for the press movements (using the Mobility poster)

Strength work: Push Press (5×5)

WOD: 10m AMRAP- 10 C&J (135/95), 15 GHD sit-ups or weighted ABMAT sit-ups (15#/10#) , 20 box jumps (24″/20″)

Cool down with Spider-Man and Sampson stretches (3x each side)

Post your rounds and reps to comments.

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